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WOD Archives: February 2013

Benchmark Friday 3/1/2013

“Filthy Fifty” 50 Box jump (24/20″) 50 Jumping pull-ups 50 KBS (35/25#) 50 Lunges, 50 Knees to elbows 50 Push press, (45/33#) 50 Back extensions 50 Wall ball (20/14#) 50 Burpees 50 Double unders MORE »

Thursday 2/28/2013

Fitness A. DL – 5 RM B. Press – 5RM + 30 kb swings 15 burpees 30 cal Row Performance A.  Power Clean – build up to 1 RM B.  Press – build up to a 1 RM + 35 kb swings (70/50#) 35 burpees 20 kb swings (70/50#) 20 burpees *Skip the Press ME if you worked out yesterday.   MORE »

Wednesday 2/27/2013

Fitness 4 min AmRap 7 KB F. Sqs 7 jumping pull ups -R2- 4 min AmRap 7 cal row 7 OH DB/KB P. Press 4 min AmRap 7 KB Lunges (alt starting leg each RD) 7 Sq thrusts -R2- 4 min AmRap 7 KB DL (2KBs) 10 cal Row -R2- 4 min AmRap Burpees Performance 4 min AmRap 3 HPSn (95/65#) Shuttle run (10m, 20m, 30m, etc…) -R2- 4 min AmRap 3 OHS @ 95/65# 20 double unders -R2- 4 min AmRap 6 ring dips 10... MORE »

Tuesday 2/26/2013

Fitness / Performance A.  CG bench – max effort B.1  Weighted pull up 1 RM  x 3 attempts B.2  Amrap strict pull up x 3 attempts + 500m row TT - R2 – 10 Min AmRap: 10 pull ups 10 kb swings (50/35#) MORE »

Monday 2/25/2013

Fitness ST A. Front squat, 10.8.6, R90 B. Thruster, 4.4.4 R90 Performance ST A.  Front squat – 1 RM (12 Mins max) B.  Thruster, 3 attempts for 1 RM Conditioning 10! thruster, 95/65# burpee over BB MORE »

Partner Sunday

Fitness / Performance Teams of 2 to complete max rounds 3 minute amrap of 3 power cleans (135/95#) (115/75#) 6 push ups 9 air squats -R1- x5 rounds Rest 10 minutes 2K row switching every 60 seconds (on the 60 sec mark not after 60 secs of rowing) MORE »

Saturday 2/23/2013

Fitness / Performance 60 sec shuttle -R60s- 10! DB/KB oh press (scale up – 115/85#) kb swing 10 cal row each round Dragon Training Senior A1. KB/DB Row 4×8 @ 21X1 A2. Lunge 4×10/leg, weighted if comfortable A3. FLR (Front Leaning Raise), 4 x 45s (Accumulated) Premier A1. Bent Over Row 4 x 8-10 A2. Back Rack Reverse Lunge 4 x 10-12 (unbroken) A3. OH sit-up (feet anchored) 4 x 15 + (conditioning for both) 5 Rounds: 7 Pull-ups 14 Wall Ball 7 TTB on Rings... MORE »

Thursday 2/21/2013

Fitness / Performance A.Fit -  Squat Clean Work, 5 x 5, R90 A.Perf -  Hang squat clean, 5.4.3.2.1, R90 + For Time: 30 front squats (135/95, Scale -115/85#) 10 pull ups 20 FS (135/95, Scale -115/85#) 20 pull ups, 10 FS (135/95, Scale -115/85#) 30 pull ups MORE »

Wednesday 2/19/2013

Fitness / Performance 10 Min AmRap 10 F SQs (95/65#) 10 ghd sit ups 20 double unders -R4- 10 Min AmRap 15 air squats, 10 K2E 5 squat thrust -R4- 10 Min AmRap 1 rope climb, 5 OH squats (95/65#) 10 box jumps (20/14″”) MORE »